Exercises to Expand Your Lung Capacity

Your lungs have an essential role in helping your body function. Keeping them healthy makes it easier to get the oxygen you need. Keep reading to learn how you can keep your lungs functioning at their fullest capacity.

Causes of Low Lung Capacity

Lung capacity and efficiency often decrease with age, but other potential factors include:

• A lack of physical activity
• Chronic lung diseases such as asthma, emphysema and chronic obstructive pulmonary disease (COPD)
• Deformities to the chest wall
• Having obesity
• Pollution
• Pregnancy
• Smoking
• Vitamin D deficiency

3 Exercises to Increase Lung Capacity

While not all lung damage is reversible, certain breathing exercises can help expand your lung capacity so they can work more efficiently. Try the following exercises and you’ll be on your way to breathing easier before you know it:

Alternate Nostril Breathing

In addition to increasing your lung capacity, breathing through alternate nostrils has other benefits, like easing anxiety and lowering blood pressure. To practice this technique, follow these steps:

1. Sit upright and relax your shoulders.
2. Using your right thumb, press to close your right nostril.
3. Inhale through your left nostril and hold your breath for a few seconds.
4. Press to close your left nostril and release your right nostril to exhale.
5. Inhale through your open right nostril and close it once again.
6. Release your left nostril and exhale.
7. Repeat for up to five minutes.

Take your time with this exercise and don’t rush your breathing. Although alternate nostril breathing is considered safe for most people and can help your lung capacity, you might find it difficult to take deep breaths, especially if you have a lung condition like COPD.

Diaphragmatic Breathing

Your diaphragm is known to do most of the heavy lifting in terms of breathing and diaphragmatic breathing — also known as “belly breathing” — helps strengthen your diaphragm. Here’s how to practice diaphragmatic breathing:

1. Relax your shoulders.
2. Place one hand on your stomach and the other on your chest.
3. Inhale slowly through your nose.
4. Exhale through your mouth.
5. Repeat for five to 10 minutes each day.

Take note of how far your stomach rises as you breathe in through your nose and aim to breathe in until you feel your stomach rise higher than your chest. This breathing exercise may feel difficult when you first try it, but practice makes progress — diaphragmatic breathing becomes easier as you become more familiar with the practice and continue strengthening your diaphragm.

Pursed-Lips Breathing

Breathing through pursed lips can slow your breathing and make it easier for your lungs to function. This breathing exercise is great for beginners and can be practiced anytime. Here’s what to do:

1. Sit up straight and inhale slowly through your nostrils.
2. Purse your lips and breathe out; aim for your exhalation to be twice as long as the inhalation.

When pursed, your lips should be nearly touching, as if you were blowing out birthday candles or making a kissing gesture.

Tips to Maintain Healthy Lungs

Prevention is the best medicine, and keeping your lungs healthy now can help you avoid breathing issues later in life. Here are some tips for maintaining healthy lungs:

• Exercise more frequently
• Get your flu and pneumonia vaccines
• Improve the air quality inside your home
• Refrain from smoking and avoid secondhand smoke
• Stay hydrated

Helping You Breathe a Little Easier

We know life can feel heavy when you’re having a tough time breathing. But remember, you’re never alone. Our pulmonary experts are here to help you catch your breath and find relief. Learn more about our comprehensive pulmonary program and find a specialist near you.